Almost everyone has been there. A few days pass, things feel heavy and sluggish, and you start wondering whether it's what you ate, how you slept, or just stress catching up with you. Constipation is one of the most common gut complaints there is, and one of the least talked about.
What "regular" actually means
There is no single correct number. Anywhere from three times a day to three times a week can be perfectly normal, and what matters far more is your own pattern and how you feel.
The signs worth paying attention to are straining, a sense that you haven't finished, hard or lumpy stools, and needing to go far less often than you usually do.
The four things that usually cause it
- Not enough fibre. Most of us eat well under what we need in a day.
- Not enough water. Fibre without fluid can make things worse, not better.
- Sitting still. Movement genuinely helps the gut move.
- Stress and poor sleep. Your gut and your nervous system are closely linked.
Why fibre alone isn't always enough
Fibre gets all the attention, and it matters. But fibre is not one thing.
Soluble and insoluble
Soluble fibre draws in water and softens things. Insoluble fibre adds bulk and helps move it along. You want both, and most people are short on both.
Adding a spoon of fibre to a diet that is short on water and movement rarely fixes anything on its own.
What to look for in a gut blend
| Look for | Why it matters |
|---|---|
| Real whole foods | Your body recognises and absorbs them better |
| Both fibre types | Softening and bulk, not just one |
| No added sugar | Defeats the purpose of a gut product |
| Something you'll actually take | Consistency beats potency every time |
Gut Glow was built around that last point. Figs, prunes, black raisins and flaxseed for fibre and bulk, ghee to help things move, and ginger and cinnamon to settle the gut, in a fig, almond and cocoa base that tastes like something you'd want at bedtime.
How to build the habit
Take one to two teaspoons at bedtime, every night, and give it a few weeks. Most gut changes are gradual, not overnight. Pair it with more water through the day and a short walk after dinner, and you are treating the cause rather than chasing the symptom.
When to see a doctor
If constipation is sudden, painful, lasts more than a couple of weeks, or comes with blood, unexplained weight loss or vomiting, see a doctor. A supplement is not the answer to those.